Will creatine damage my kidneys? Will creatine cause hair loss? What is creatine? What else do I need to know about creatine? Creatine is among the most researched and effective supplements. It is a compound made naturally by the body and is also found in protein rich foods such as beef or fish. Creatine helps supply energy to the muscles (specifically in high intensity exercise) so that you can train harder for longer.
Will Creatine Damage My Kidneys?
Creatine is a safe to use supplement which, along with it’s energy benefits, may also promote brain health. Furthermore, creatine does not damage healthy kidneys however people with previous or ongoing kidney problems should consider seeking specific advice as to whether it is safe to take creatine. However, it is recommended to drink an excess 500ml of water per 3-5 grams of creatine taken per day to avoid dehydration due to creatine’s “sponge” like effect which draws water into and around cells.
Will Creatine Cause Hair Loss?
While creatine relating to hair loss is still an ongoing question, as of right now, it is believed that creatine does not cause hair loss. Two of the things needed to cause male pattern baldness are the hormone DHT and the specific gene for hair loss. A single study linked creatine supplementation to increased DHT levels, this led people to believe that creatine directly caused hair loss, but no evidence shows this.
How Do I Supplement Creatine?
Creatine should be taken daily to keep your muscles fully saturated, although it is not essential to take the supplement exactly 24 hours after the last dose. We would recommend taking creatine at the same time every day so that it becomes routine and you don’t forget to take it. Doses should be around 3-5 grams per day, but a larger/more muscular person may want to take slightly more. There are many different forms of creatine that you can buy, yet they all work equally as well so we recommend buying creatine monohydrate as it is the cheapest.
What Is A Loading Phase?
Often, it can take weeks for the effects of creatine to take place after you start supplementing it. One way that you can combat this is with a loading phase where you take a higher dosage per day (e.g 20g) for a week so that you saturate your muscles with creatine quicker and you begin seeing the effects faster. Note that a loading phase is not necessary and all it does is help to see creatine’s benefits quicker.